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Cory working out with the new prowler, which has already been nick-named "The Beast."
WOD
Complete two rounds of the below exercises, working 1.5 minutes at each station followed by 30 seconds of transition time to the next station:
Prowler
DB full squat cleans (M: 40 lbs, W: 25 lbs)
Row
Pull-ups
KBS (M: 24 kgs, W: 16 kgs)
Box Jump (24 inches)
Brian and his father John working out together.
REST DAY
Do something fun with your family!
WOD
Complete the following for time:
21-18-15-12-9
Push Press (M: 75 lbs, W: 55 lbs)
Wall Ball (M: 20 lbs, W: 14 lbs)
WOD (to do on your own)
3 rounds for time of:
30 push-ups
30 sit-ups
50 double unders
If you have parallette bars at home, use those in this workout.
Pete in mid air while box jumping.
WOD
In teams of two, AMRAP in 20 minutes of:
9 box jumps
12 KBS
50 meter sprint
Only one team member can be working at one time. Each member has to complete at least one full round before the other team member can start their next round. It is up to you and your team to decide if you should complete more than one round while it is your turn.
Thanks to CrossFit 801 for this WOD.
SCHEDULE CHANGE ON WEDNESDAY
The 5 PM class is Canceled. There will only be a 6 PM class on Wednesday.
Mallee's co-worker Glen doing burpees on the landing between stair sprints.
WOD (to do on your own)
Find some bleachers or stairs with around 100 stairs.
3 rounds for time of:
30-stair sprint
10 burpees
30-stair sprint
20 squats
30-stair sprint
10 burpees
Take a rest while you walk down to the bottom again and start your timer for the next round as soon as you get there. Time each of the three rounds as individual efforts and attempt to get no more than 10 seconds slower than the last round, each time. If you can only find 30 stairs in one set, jog to the bottom after each sprint up and do your burpees and squats there, completing a total of 9 sprints with either burpees or squats in between.
WEDNESDAY CLASS SCHEDULE UPDATE
The 5 PM class on Wednesday is CANCELED. There will still be a class at 6 PM.
Jon in the overhead position.
WOD
“Nancy”
5 rounds for time of:
400 meter run
15 overhead squats (M: 95 lbs, W: 65 lbs)
Pete carving it up in San Diego!
Active Rest Day
Do something active today that you enjoy.
Have you noticed that CrossFit has increased your capacity in these activities? Post answers to comments. Also, submit to mallee@crossfitamundson.com a photo of you doing your favorite active hobby to be posted on the next rest day.
